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Vegetable of the Month: Arugula


Arugula or Eruca sativa is an annual, leafy green that belongs to the Brassicaceae family of plants. Despite its lettuce like appearance, Arugula is a close relative of cabbage, kale, mustard greens and cauliflower. This Mediterranean native has a sharp, spicy flavor profile and is a commonly found in Italian, Slovenian, Egyptian, and West Asian, Northern Indian, and Brazilian cuisines.

Medicinal Uses through History:

Arugula appears in Greek and Roman medical lore as an aphrodisiac, diuretic, and a way to restore sight. There have been some records found that indicate arugula was used to treat survey in sailors and administered to those with stomach pains and heartburn in the form of brewed tea. In ancient China arugula and dandelion were considered an effective way of detox and were said to contribute to healthy liver function.

Health Benefits:

Much like the rest of the cruciferous family, arugula is high in vitamin C, A, K, folate and potassium, fiber, phytonutrients, and other antioxidants. Some research suggests that many of the phytonutrients (indoles, thiocyanates, and iso­thiocyanates, sulforaphane) found in arugula have been linked to cancer prevention.

di-indolyl-methane (DIM) a compound derived from digestion of  indole-3- carbinol found in arugula and other cruciferous vegetables has anti-bacterial and anti-viral properties. Some research suggests that DIM may have beneficial effects against Human Papilloma Virus (HPV) of the cervix. However, the study is inconclusive at this time.

Foods rich in Vitamin C help boost immune function, lower cancer risk, improve iron absorption, and help protect cells from free radical damage. Vitamin A found in arugula functions as an antioxidant and an anti-inflammatory agent and promotes retinal, skin, mucous membrane, teeth, and skeletal health. Arugula contains a significant amount of B-complex vitamins (thiamine, niacin, B-6, riboflavin) which are crucial to cell health and proper metabolic function.  Another key nutrient found in this leafy green is Vitamin K. 100 g of arugula contains nearly 90% of daily value of Vitamin K which is important for bone health.

Choose Your Arugula:

  • Look for crispy bright green leaves
  • When picking arugula, avoid collecting from flowered plants as the leaves become bitter
  • Store in the refrigerator at relatively high levels of humidity.

Cooking With Arugula:

Arugula is best consumed raw or lightly wilted. Try arugula in a salad, on your turkey burger, or as an addition to your smoothies or juices. In some parts of Italy arugula is used as a pizza topping. It is added right after the pizza is out of the oven to prevent significant wilting.



Wood R (1999). The new whole foods encyclopedia: a comprehensive resource for healthy eating. New York: Penguin/Arkana. ISBN 0-14-025032-8.



Cabbage Salad

I am a big fan of cabbage which is why I am constantly looking for new, easy, runner diet friendly ways to make my favorite dishes. Blow is my take on a coleslaw salad. For this recipe you can use any cabbage you like. My preference is savoy or white, but red cabbage works well too and adds a nice touch of color.  This salad is a perfect side dish for a nice, juicy turkey burger or veggie burger.


4 cups Shredded Cabbage Slaw
1 cup Sliced Cucumber
1 Cup Sliced Radish

2 tbsp Fresh Dill (optional)
2 tbsp Light Mayo
1/2 Cup Buttermilk
1/2 tsp Black Pepper
1/4 tsp Salt


Combine cabbage, cucumbers, and radishes in a large bowl. In a small bowl combine mayo, buttermilk, black pepper, salt, and chopped dill. Mix well and pour over the veggie mixture. Give it a good  toss and enjoy!

Vegetable of the Month: Cabbage


Cabbage is a leafy green, annual vegetable that is closely related to broccoli, Brussels sprouts, and cauliflower. There are a number of cabbage plant varieties, the most popular of which is the smooth-leafed, firm, green cabbage. There are two other common varieties of cabbage: red and savoy. Red cabbage is a smooth-leafed, firm, deep purple in color with a strong flavor profile. Savoy cabbage on the other hand has a “ruffled” leaf, yellow-green in color, and has a mild flavor profile and softer texture.

Throughout the centuries, cabbage has been used as food and as medicine. Cabbage plants were introduced into European cuisine around 600 B.C. by migratory Celtic tribes and became a dietary staple shortly thereafter. Currently, Russia is leading the charts with the highest consumption of cabbage per capita with Belgium, Netherlands, and Spain coming in as close seconds.

Cabbage as Medicinal Herb:

Because of its high antioxidant and fiber count, cabbage has been used as medicine by many cultures. The Ancient Greeks recommended the use of cabbage leaves as a laxative, cabbage juice to treat poisonings, and help heal bruising. The Romans and Egyptians used cabbage as an anti-hangover cure and a method to prevent drunkenness.

In the early 20th century, cabbage leaves were used to treat ulcers and abscess. Some scientific evidence suggests that certain properties found in cabbage leaves can reduce the pain of engorged breasts (during lactation), and extend the duration of breast feeding by increasing milk production. Other scientifically unsupported uses of cabbage in medicine include the treatment of rheumatism, sore throat, hoarseness, appendicitis, pneumonia, removal of warts and boils, and treatment of mild depression.

Health Benefits:

Cabbage, much like most of cruciferous vegetables, is a great source of beta-carotene (Vitamin A), vitamin C, fiber, and antioxidants. However, unlike most cruciferous vegetables, cabbage boasts impressive levels of polyphenols, an antioxidant in the phytonutrient category.

Phytonutrients are organic components of plants. The term itself derives from the word phyto meaning plant. Although these organic components are not necessary for a person to survive, scientists believe that consumption of phytonutrients can prevent certain cancers and help with minimizing the effects of our toxic environment.  Phytonutrients serve as very powerful antioxidants and help enhance immune response, regulate estrogen metabolism, aid in DNA repair caused by exposure to carcinogens, as well as effectively activate a detoxification enzyme (cytochrome P450 and Phase II enzyme system) to remove carcinogenic byproducts of the metabolic process.

Polyphenols are one of the major groups of phytonutrients and are found in a variety of plants such as onion, cranberries, tea, red grapes, grape juice, strawberries, apple, raspberries, blueberries, red wine, cabbage, and nuts. Polyphenols can be divided into two categories: flavonoids and non-flavonoids. Flavonoids are the most extensively studied polyphenols in conjunction with metabolism and cancer prevention.

With that being said, even white cabbage has incredible high amounts of polyphenols (50 milligrams per ½ cup). Red cabbage can arguably be even more effective in terms of delivering a higher concentration of antioxidant and detoxifying nutrients per ½ cup. Red cabbage contains high concentration of flavonoids known as anthocyanins (a very powerful antioxidant that is found in blueberries, Okinawan sweet potatoes, cherries, and other purple colored fruits and vegetables). In addition to having antioxidant qualities, anthocyanins are also an extremely effective anti-inflammatory.

Because of its anti-inflammatory properties, cabbage juice has been used for centuries to treat stomach ulcers. Recent evidence suggests that cabbage can contribute to overall health of intestinal lining and stomach by regulating bacterial population, reducing inflammation, and regulating bowl movement.

Cancer Prevention:

In addition to antioxidants and anti-inflammatory properties, cabbage also contains an impressive concentration of glucosinolates.

Glucosinolates are organic compounds that contain sulfur and nitrogen. Yes, glucosinolates are the reason why your house starts smelling “sulfurey” when you cook your favorite cabbage dishes. Glucosinolates are converted to isothiocyanate compounds which in turn can be very effective in prevention of a number of colorectal cancers.

Different varieties of cabbage contain different amounts of glucosinolates. Savoy cabbage, for instance, contains high concentrations of sinigrin, a glucosinolates that has received a lot of attention in recent years as a cancer prevention chemical.

Although the research on cancer prevention is still on going, adding at least one serving of cabbage to your daily consumption of vegetables can prove to be beneficial for your weight loss and overall health.

Choosing the Perfect Head:

When choosing your cabbage, make sure that the head is firm, bruise free, and has bright, crispy, colorful leaves.

Avoid buying precut cabbage. Once the cabbage is cut it begins to lose some of the essential vitamins and minerals. If you have to store some of the cabbage (that you precut) you should try to use it within a couple of days.

Keep your cabbage cold by placing it in the refrigerator or in a cellar. This will help keep your cabbage fresher longer as well as slow down the breakdown of vitamin C.

Green, Red, and White cabbage will usually keep for up to 2 weeks in the refrigerator, while Savoy cabbage should be consumed within a week, and Bok Choy within a few days.

Cooking Cabbage:

According to some scientists, steaming the cabbage promotes better release of nutrient. Although that might be true, we find that steaming cabbage turns it into an awful mess and produces less than appetizing aromas. We recommend that you sauté, pickle, of consume your cabbage raw. Additionally, you can add your cabbage to soups and stir fries.


Kushad MM, Brown AF, Kurilich AC, et al. Variation of glucosinolates in vegetable crops of Brassica oleracea. J Agric Food Chem 1999 Apr;47(4):1541-8. 1999. PMID:13320.